Your Best You
Improving Your Mood
Health, Counselling and Disability Services
LaSalle Building, 146 Stuart Street
Your Best You
Your Best You: Improving Your Mood was written specifically for students at
Queen’s University to assist in improving practical coping skills to manage mood and
other aspects of functioning.
While Queen’s students are our intended audience, we hope this resource will be shared with anyone who may benefit from its use.
To download a free copy of this book,
or to access an alternate format (for visual accessibility),
visit the
Health, Counselling, and Disability Services website
Developed by:
Mary Acreman, Ph.D. Candidate; Kim Thomas, M.A., CCC
& Nicole Persall, Research Assistant
Counselling Services
a division of
Health, Counselling and Disability Services
Queen’s University, Kingston, Ontario
January 2014
Purpose of this Workbook
The purpose of this workbook is to improve the skills you use to manage your mood and general functioning. It is important to note that mood can vary significantly in intensity and duration. The workbook is designed as a useful guide to managing moods of varying intensity, but is not intended to replace professional treatment where this is required.
The workbook is NOT intended as a sole resource for anyone experiencing significant symptoms of depression. If you believe you may be clinically depressed,westrongly urge you to seek professional assistance.
The workbook is NOT a replacement for professional treatment. Please call Health, Counselling and Disability Services to arrange an appointment with a counsellor or family physician if needed. For more information on other resources, seeAppendix B.
Health, Counselling and Disability Services (HCDS)
LaSalle Building, 146 Stuart Street
Counselling Services: 613-533-6000 ext. 78264
Health Services: 613-533-2506
Health, Counselling, and Disability Services website
The workbook is based on empirically validated research and clinical experience related to the effective treatment of low mood and mild to moderate depression. The book may be used alone when symptoms are mild, or as an aid to treatment with a mental health professional.
Table of Contents
Table of Contents
Your Best You
Purpose of this Workbook
Table of Contents
Introduction
QUIZ: Are You Ready To Make A Change?
Answers: How do your scores add up?
Things to Consider
1. Understanding Your Mood
Mood on a Continuum
What Is Depression?
Factors That Impact Mood
Personal Resources
Balance
WORKSHEET 1.2 Are Your Demands and Resources Balanced?
2. Case Studies
Li’s Story
Muhammed’s Story
Alison’s Story
3. Five Factor Model
Situation
Thoughts
WORKSHEET 3.1 Record Your Thoughts
Behaviours
WORKSHEET 3.2 Record Your Behaviours
Physical States
WORKSHEET 3.3 Record Your Physical Feelings
Mood
WORKSHEET 3.4a Connect Your Mood
WORKSHEET 3.4b Connect Your Mood
WORKSHEET 3.4c Connect Your Mood
Back to the Case Studies
4. Tools
Back to the Basics
WORKSHEET 4.1 Back to the Basics
Activities
WORKSHEET 4.2 Pleasant Activities
Small Attainable Goals
Plan Your Days One Day at a Time
WORKSHEET 4.3 Daily Activity Schedule
Thinking Errors
Balanced Thoughts
10 Common Thinking Errors
EAR – Listening to Yourself
WORKSHEET 4.4 EAR
Coping Cards
WORKSHEET 4.5 Coping Cards
5. Putting It All Together
What Strategies Have You Tried So Far?
What Strategies Are You Planning to Try?
Let’s Do a Quick Check-in:
Sample Mood Strategy Chart
WORKSHEET 5.1 Mood Strategy Chart
6. Planning for the Future
Plan Ahead
WORKSHEET 6.1 Planning Ahead
Review, Review, Review
Appendix A: Back to Basics Sleep, Diet, Exercise & Relaxation Strategies
Basics
Sleep
Diet
Healthy Eating Tips
Quick and Easy Snacks
Grocery Shopping Tips
Time Savers
Healthy Options on Campus
Exercise
Be more active!
Relaxation Strategies
Muscle Relaxation
Appendix B: Resources
Appendix C
Worksheets
WORKSHEET 1.1: What Do You Want to Change?
WORKSHEET 1.2 Are Your Demands and Resources Balanced?
WORKSHEET 3.1 Record Your Thoughts
WORKSHEET 3.2 Record Your Behaviours
WORKSHEET 3.3 Record Your Physical Feelings
WORKSHEET 3.4ab Connect Your Mood
WORKSHEET 3.4c Connect Your Mood
WORKSHEET 4.1 Back to the Basics
WORKSHEET 4.2 Pleasant Activities
WORKSHEET 4.3 Daily Activity Schedule
WORKSHEET 4.4 EAR
WORKSHEET 4.5 Coping Cards
WORKSHEET 5.1 Mood Strategy Chart
WORKSHEET 6.1 Planning Ahead
Your Best You - Page 1
Introduction
A fulfilling life is dependent upon learning. You arrived at Queen’s with a long established history of learning - from first steps and first words to complex intellectual skills – and you brought with you an expectation to learn a great deal more.
The aim of this workbook is to assist with your learning experience and personal growth to help attain Your Best You! The workbook focuses on Improving Your Mood and as you are likely aware, when our mood suffers, much of our functioning may suffer along with it.
Your Best Youwas designed specifically with Queen’s students in mind, andfocuses on many of the challenges commonly experienced during university years. The workbook is intended to help you develop greater self-awareness andincrease competence in managing your mood and other aspects of your life. It also may be a useful resource for friends and family who may wish to offer support.
In this course of study, there are no labs, presentations, midterms or final exams, BUT there are assignments that are critical to your progress. They are relatively short and have no particular due dates – you decide what works for you. Just keep in mind, simply reading the material without completing the worksheets is unlikely to produce a significant change. Understandingthe concepts is important, applying them is crucial to produce change.
QUIZ: Are You Ready To Make A Change?
Your readiness for change can impact your ability to change.
This workbook works best for those who are motivated to make a change in their life. Read over the questions below and circle the answers that you think best represent you. Then, tally up your scores on the following page to see how ready you are to make a change.
What Best Represents You?1. How much has your mood been affecting your day to day activities?
A) Little or none: My mood rarely has a negative effect on my functioning
B) A moderate amount: My mood negatively impacts my functioning more often than I would like
C) A lot: My mood negatively affects many of my usual activities
2. How important is it for you to improve your functioning?
A) Not very important: I am functioning well
B) Moderately important: I am not satisfied with some aspects of my functioning
C) Very important: I am not satisfied with much of my functioning
3. How much of a priority is it for you to improve your functioning?
A) Low priority: I am functioning well and prefer to spend my efforts in other ways
B) Medium priority: I would like to make some changes but need to balance this
with other demands
C) High priority: I definitely would like to make some changes
Answers: How do your scores add up?
Add up Your ScoreMostly A's / You are functioning generally well and have little need to change. No need to change what is working well! You may still enjoy looking through this workbook.
Mostly B's / You may be considering making a change. You may be weighing the time and effort it will take to change against the benefits of change. Completing the first few pages of this workbook may help you decide if this is the right time for you.
Mostly C's / You are ready to change. You have likely decided that you are tired of feeling the way you do, and can imagine some benefits in making a change. You are ready to make this a priority in your life.
My ResponsesMostly____
What do you want to change?
- [TYPE RESPONSE HERE]
Things to Consider
“I won’t have time”
You may feel like you already have too many things taking up your time (e.g., school, a job, your social life). Consider again: How important is it to you to make a change? How are you likely to benefit? Would you be more productive, more efficient, if you could make some changes? If you gain more control over your mood and your functioning, are you likely to have more energy, more motivation, and even free up more time for things you enjoy? Is it worth it to take even small segments of time to work on Your Best You?
Take small steps to achieve effective and sustainable change.
No need to do everything now! In fact, best not to! Break things down into small attainable goals, and work at your own pace. Spending just a few minutes a day, or every few days, on making small changes, is likely to produce worthwhile results. Be patient - breaking old habits and starting new ones takes practice.
“I tried but it didn’t seem to make any difference”
Change takes time and often occurs gradually. The first steps toward change are often the most difficult. Try working on small attainable goals and remember to practise what you have learned. Simply reading the book will not produce much change. You need to apply the skills. Therefore, it is important to complete the assignments provided throughout the book.
Change requires change.
1.Understanding Your Mood
We have all been through times when we have felt unhappy, and occasionally, quite sad. We may go through times when we find it hard to motivate ourselves, or have difficulty finding interest in things that we usually enjoy. These experiences are part of life. We all experience these things at various points in our lives, for varying lengths of time.
Sometimes there is an obvious reason behind these feelings. When we go through a difficult time, or experience a significant loss (such as, failing a course, ending a relationship, or the death of someone close to us) it is typical for this to have a negative impact on our mood. Other times, there may not be an obvious reason for feeling this way.
The intensity of these feelings can vary significantly. On some occasions they will be mild, while at other times they will be far more severe, and they may range anywhere between these extremes. Most people tend to hover in the middle range most of the time. It is not realistic to expect to feel completely happy and cheerful all the time! If you imagine your mood on a continuum from 0 to 10, from numb or miserable to happy and content, how would you rate it right now? How would you rate your mood averaged over the last week? Two weeks? See the continuum on the next page and record your mood ratings.
Your Best You - Page 1
Mood ona Continuum
Rate your MoodDate / Rating
Today / Date / Rating
Past Week:
Past 2 weeks:
It is normal to experience low mood on some occasions for varying durations, but if it lasts for more than a couple of weeks, without an obvious cause(such as the end of a significant relationship or death of someone close to you) you may be experiencing symptoms of depression.
What Is Depression?
Depression is more than just feeling sad. It is a cluster of symptoms that occur fairly consistently for an extended period of time (e.g., more than two weeks) that cannot be explained by something else (e.g., substance abuse, a medical condition, or death of someone close). If you are depressed, your mood will be very low most of the day and/or you will have a significant loss of interest or pleasure in your usual activities. Some people have difficulty concentrating and/or may feel indecisive. Fatigue, low energy and lack of motivation are common when depressed. Significant weight loss or gain, trouble falling or staying asleep, or oversleeping, may occur. Noticeable agitation or slowness in thoughts or movements may also occur. Feelings of worthlessness, hopelessness, or guilt may be present. In some cases, people with depression have recurring thoughts of death or suicide.
YOU ARE STRONGLY ADVISED TO SEE A HEALTH CAREPROFESSIONALIF YOU SUSPECT YOU MAY BE DEPRESSED.
Health Care Professionals include: physicians, psychiatrists, psychologists, and personal counsellors, and may be seen at Health, Counselling and Disability Services or in the Kingston community.
If you are experiencing symptoms similar to depression, it is highly recommended that you make an appointment to see a physician as certain medical conditions can cause similar symptoms (e.g., anemia, hypothyroidism). If it is determined that you may be experiencing depression, several treatment options are available. Personal counselling has proven to be effective for many people and a physician can help with a referral to a counsellor. In some cases, a combination of antidepressant medication and counselling provide successful treatment. A physician can provide guidance regarding these options. Note, however, you may also make an appointment yourself to see a counsellor at Health, Counselling and Disability Services (no referral required).
Don’t go it alone
Depression is treatable
Help is available
Factors That Impact Mood
While in some cases it may appear that there is no obvious cause for feeling low or depressed, often, contributing factors can be identified. For example, moving away from home, dealing with academic stress, experiencing relationship issues (e.g., romantic or housemates), and worrying about financial concerns, are common realities at university and can have an impact on mood. Changes in general lifestyle, disrupted sleep patterns, illness, alcohol consumption or other substance use, may also affect mood. There are countless factors that may act as a trigger and cause an initial change in mood, or may play a role in maintaining a low or depressed mood.
A common factor in most of the examples listed above is stress. It is hardly surprising to say that stress is experienced frequently by university students, or that it can contribute to negative mood states.
University life is filled with stressors and this can lead to varying degrees of anxiety.
We are pre-programmed to feel anxious. Feeling this way is not only normal, it is necessary. If we were not aware of potential consequences in particular situations and urged to respond – like scrambling out of the way of a speeding motorist – there could be a significant impact on our life expectancy!
Anxiety is a normal, healthy, psychological and physiological response to a threatening situation. When we perceive a threat, a rush of hormones prepares our body to respond as necessary to avoid negative consequences. You are likely familiar with this fight-or-flight response.
Our pre-programmed anxiety response system is intended to turn off and allow us to relax once the threat has passed. Unfortunately, current lifestyles seem to perpetuate ongoing stressful situations and we may find it difficult to “turn it off”. Anxiety then becomes unhealthy, and can lead to a range of negative psychological and physiological responses. Ongoing anxiety can lead
to physical symptoms such as headaches, muscle tension or pain, chest pain, fatigue, digestive problems, sleep difficulties, and over long periods can contribute to serious medical conditions such as high blood pressure, heart disease, obesity and diabetes, if not treated. Not surprisingly, anxiety can also lead to irritability, low mood,and depression.
Anxiety becomes problematic when our response goes beyond what typically would be expected given the circumstances. Recall that mood exists on a continuum and may vary in intensity and duration at different points in life. Are you feeling anxious? Have you felt anxious recently? Is anxiety impacting your mood? Did this impact your mood rating on page 6?
While the main focus of this workbook is to improve low mood, or mild to moderate depression, it is important to be aware that anxiety can contribute to such mood states.
Personal Resources
We all have personal resources that can act as a buffer in stressful situations and have an impact on our mood. For example, if we feel healthy, have had adequate sleep, generally eat fairly nutritious meals, and exercise appropriately several times per week, we are more likely to have sufficient energy to engage in our usual daily activities. When any of these areas of functioning suffer, our energy and ability to maintain our usual activities will likely suffer as well.
Managing academic responsibilities, extra-curricular interests, employment, and a social life can seem overwhelming at times. Finding ways to reduce responsibilities on some occasions may be a healthy way to manage stressful circumstances. What else do you do to relieve stress, anxiety, or low mood? Do you go for a walk or a run, watch a movie or YouTube, read a book or magazine? Often people will turn to a friend or family member, sometimes to express their difficulties, perhaps to ask for assistance, or for a distraction.
There are plenty of other resources available as well. Perhaps meeting with your TA, Professor, Academic Advisor, or a Learning Strategies Counsellor, would be helpful to manage academic issues. If you live in Res, you might choose to speak with a Don regarding stressful matters. The International Centre (QUIC) offers a range of services for all students, and Career Services provides resource materials as well as individual career counselling. Peer-based support is available at the Peer Support Centre in the JDUC, or you could be matched with a peer in a one-on-one Peer Mentoring Program through HCDS. Personal counsellors, physicians, and disability advisors are also available at HCDS. There are numerous services available, see Appendix Bon page 85 for more information.
Most importantly – you are not alone.
There are people available to help.
Balance
We all have demands placed upon our time and resources, and sometimes this feels overwhelming, especially at university! Looking at the simplistic example below, you can imagine how one might find balance and feel satisfied, content, and have a generally positive mood when there are enough resources to support the demands.